You’ve probably heard that you should include strength training in your exercise routine. Still, lifting weights can be very daunting from walking or running around your neighborhood. While the results may not always be quick, creating a solid strength training routine should show you a noticeable increase in muscle in a few weeks to a few months. Read on to learn more about how muscles build up, what foods boost a strong body, and what you can do to get started.
How do muscles grow?
Skeletal muscle is the most adaptable tissue in your body. When you do more demanding exercises, such as lifting weights, your muscle fibers are subject to trauma or what is called a muscle injury. When your muscles are injured in this way, the satellite cells on the outside of the muscle fibers are activated. They try to repair the damage by joining and, as a result, by increasing the muscle fibers. Certain hormones also help your muscles grow. They control satellite cells and are responsible for things like:
- sending cells to the muscles after exercise
- forming new blood capillaries
- repairing muscle cells
- muscle mass management
– For example, resistance movements help your body release growth hormone from the pituitary gland. How much is released depends on the intensity of the exercise you did. Growth hormone stimulates your metabolism and helps convert amino acids into proteins to replenish muscles.
How to build muscle
Spending the whole day in the gym is not necessary for building muscle. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. You should try to target all of your major muscle groups at least twice during your weekly workouts. While you may not see results right away, even a single strength workout can help boost muscle growth. Exercise stimulates so-called protein synthesis in 2 to 4 hours after the end of training. Your levels may remain elevated throughout the day. How exactly can you know if your muscles are growing? You may be able to see more muscle definitions. If not, you will certainly be able to lift heavier weights more easily over time.
– Strength training activities include:
- weight exercises, such as push-ups, squats and lunges
- movements with a tape that provides resistance
- free weight exercises
- exercising with stationary weight equipment
When lifting, try to do between 8 and 15 reps in a row. It’s one set. Wait a minute between sets to rest. Then complete another set of the same length. Take approximately 3 seconds to lift or push the weight into place. Then hold that position for a full second and take another light 3 seconds to lower the weight.
Resistance to repetitions
You should strive to lift weights, also known as resistance, which is hard enough to challenge yourself. A good guide is to choose a weight that tires the muscles after 12 to 15 repetitions. When you find that you are lifting the load too easily, try to gradually increase the weight to the next level. Even one set of 12 reps with enough weight can help you build muscle versus 3 sets at a lower weight.
Why rest is important
It is important to give your body a lot of rest while starting a strength training program. Without a day off, you can injure yourself and have to take time away from exercising, slowing down your progress. Experts recommend that you do not do strength training on the same muscle group for two days in a row.
Do women build muscle at the same rate as men?
Men and women build muscles differently. This is because testosterone plays a big role in muscle development. Although both sexes have testosterone in their body, men have more of this hormone. However, studies like this one from 2000 showed that both men and women have similar reactions to strength training.
– Muscle growth is also affected by:
- body size
- body structure
- hormones
– All in all, more noticeable changes in muscle mass usually occur in people of either sex who have more muscle mass to begin with.
Cardio and muscles
Aerobic exercise, otherwise known as cardio, raises heart rate and breathing rate. It strengthens your cardiovascular system. You may have heard that too much cardio training is bad for building muscle. Current research shows that this is not necessarily the case. Aerobic exercise can actually help with muscle growth, muscle function and overall exercise capacity. These effects are especially noticeable in the elderly and not overly active people. Scientists from reliable sources recommend exercising an intensity of 70 to 80 percent of the heart rate reserve (HRR) with sessions lasting 30 to 45 minutes, 4 to 5 days each week. You can find HRR by subtracting the resting heart rate from the maximum heart rate. Exercise and cardio exercises will keep your body and heart healthy and strong.
Diet and muscles
The food you eat can help you build more muscle. Protein intake, in particular, plays an important role in stimulating muscle. How much protein should you eat? The current guidelines are about 0.8 grams (kg) per kilogram (kg) of body weight each day if you are over 19 years old. For example, a 68-pound woman should eat about 54 grams of protein a day. An 82-pound man, on the other hand, should consume about 66 grams of protein a day. Look for foods rich in protein that are also rich in the amino acid leucine. You can find leucine in animal products such as:
- beef
- lamb
- pork
- poultry
- fish
- eggs
- milk
- dairy products, such as cheese
– Non-animal sources of protein include foods such as:
- soy
- beans
- nuts
- seeds
How can you get started? The first step may be to decide on a place where you will train, in the gym, in nature or at home. The Infinity Fit app can help you choose the best training program for you. Activate from some recommended programs and stay motivated.
Here are some more tips for beginners:
Warm up for 5 to 10 minutes with some type of aerobic exercise, such as brisk walking. This will help you avoid injury by exercising cold muscles. Start lightly, with only 1 to 2 pounds if you want. You can even try to go through strength movements without weight, because you are still lifting the weight of your arms and legs. Increase your weight gradually. Lifting up too early is a recipe for injury. As we have already mentioned, if you don’t challenge your muscles, you won’t see gains. Try to lift a weight that tires the muscles after 12 to 15 repetitions. Breathing during training is important. Exhale as you lift or push the weight. Inhale as you relax. Don’t worry about inflammation and a little muscle fatigue that lasts for a few days. If you feel very painful and exhausted, you may be working too hard. Exercise should not give you pain, so take some rest. Include cardio in your exercise routine. Aerobic exercises, such as running, can help build muscle if performed with the right intensity, duration and frequency. Eat healthy foods that contain a good dose of protein. These foods will encourage you to train and help you build muscle through certain amino acids like leucine. Animal sources have the most protein, but plant sources are also sufficient. Always remember to talk to your doctor before starting a new exercise routine, especially if you have a health problem.